Category Archives: Core

BOSU, Butt, Core, Fitness, Hamstrings, Push-Ups, Resistance Bands, Running

The Legs Feed the Wolf (3/1 – 3/7)

March 7, 2015 Kim 16 Comments

Miracle might be one of my all-time favorite movies!! When the head coach has the team skating lots of suicide type drills he tells the players, “The legs feed the wolf.” When it came time for the big games (Olympics), they were better conditioned than any other team on the ice!!!

So, I tell myself the same thing when I’m running high mileage and also when I back off a little to rest my legs for a couple weeks!!! This week I had much lower mileage but I did a number of workouts and exercises to strengthen my legs, especially my hips.

Sunday 3/1 – 45 standing crunches – lift one leg straight out and bring hands to foot while holding a medicine ball – crunch on the forward bend.

I like that this move works your core and also your hip flexors!

I ran 8 miles in 59:58 followed by 0.6 easy miles.

Monday 3/2 – 45 push-ups while kneeling on a stability ball (shins rest on the ball and your butt stays down on your heels).

These look a bit awkward but it was a really good move. You can tell that it was hard for me to keep my butt on my heels during the down part – need to work on that!

I did Cathe – Turbo Barre. Talk about a workout for your hips and legs – this one is great!!!

Tuesday 3/3 – 45 side leg abduction while in a semi-squat.

Partial squat with left leg - right leg ready to lift — Partial squat with left leg – right leg ready to lift

stay low and lift right leg - squeeze butt — stay low and lift right leg – squeeze butt

There is a bit of balance involved with this move too!!

lift the leg while staing low — lift the leg while staying low

Running day – 10 miles in 75:44 followed by 1 easy mile.

Wednesday 3/4 – 45 single leg step-up on BOSU then circle opposite leg back-front-back before stepping down.

step up with left leg and start with right leg pushing back

From the above position, sweep the right leg back so that it is behind you and then step off the BOSU.

I did all 45 reps stepping up with my left leg and then switched and did another set.

step on with left right leg, left leg squeezes back

sweep leg to front, then back behind you before stepping off.

The hardest part of this move was staying balanced while sweeping your leg around!!!

I did TaeBo Amped – Rockin’ Buns. There isn’t a lot of cardio involved in this workout but it is great for strengthening your hips, legs and even your core.

Thursday 3/5 – 45 BOSU superman lifts. Nellie (Brooklyn Active Mama) featured this move as one of her Wednesday Workouts.

Place a band under your BOSU with enough slack that you can lift it but still have a challenge. I decided to add an extra challenge and stay in a partial squat while completing my arm lifts.

After about 25 reps I had to give myself a little more band to work with because this was hard!!!

This was another running day – 8 miles in 60:20 followed by 1.05 miles easy.

Friday 3/6 – 45 quad/knee raises while pushing foot down with bar.

lift knee up and push down on the bar at the same time

By pushing the bar down it makes the resistance so much harder than just lifting your body weight.

This day was the closest to a rest day that I took this week. I did Caribbean Workout – Core Pilates for an hour.

Saturday 3/7 – 45 “first position” monkey squats. (I had to google what the position was called!!!)

stand in first position (heels touching - toes turned out) and touch toes — stand in first position (heels touching – toes turned out) and touch toes

go down into a squat while holding on to your toes

By holding your toes for the entire move this feels different than just doing normal squats!!! Turning my toes out made the move different from a standard monkey squat.

And, I did one more run for the week.
6 miles – 45:17 followed by 1.75 easy miles.

I think overall it was a good workout week even cutting back on my running.
32 miles of hard running
4.4 easy miles

Happy Saturday!!

Kim

Core, Fitness, Hamstrings, Lunges, Quad, Running, Squats

20 miles x 2 (2/8 – 2/14)

February 14, 2015 Kim 32 Comments

This week I got in 2 long runs!!! Next week I have more big running plans so I’m trying to be smart with all of the running!!

Sunday 2/8 – 45 standing side leg pulses.

The hardest part of this move was trying to stay balanced while I moved my leg up and down!!! And, of course, I had to do the other leg.

Rest day (besides going to the grocery store, doing laundry, sweeping piles of sand out of the garage, washing my truck….).

Monday 2/9 – 45 arm pulses – keep arms bent at 90.

This was another small move but very effective – I felt it in my shoulders, upper back and biceps!

I did Jillian Michaels Hard Body Level 2 – it was hard!!!
I also did a 5 mile run (40:12) followed by an easy half mile.

Tuesday 2/10 – 45 squat with dumbbell set-down and pick-up.

squat - leave dumbbells on ground — squat – leave dumbbells on ground

squat - pick dumbbells back up — squat – pick dumbbells back up

I liked this move – to complete 45 reps I actually did 90 squats!!!

This was the first 20 mile run of the week. It wasn’t bad at all!!! (2:33.56) I tacked on an easy cool-down mile for a total of 21.

Wednesday 2/11 – 45 back/hamstring stretches.

Not gonna lie – this was a really nice 45!!!

I did a fun workout that was fairly low impact – Turbo Jam, Cardio Party 3.

Thursday 2/12 – 45 glute bridge with march (toes up). This move I got from Nellie’s (Brooklyn Active Mama) Weekly Wednesday Workout.

See why it’s called a “march”? I tried to make sure that I was keeping my hips up the entire time – this was a challenge!!

And, I did my 2nd 20 mile run of the week. Funny thing is the time was almost the same (2:33.50) – just 6 seconds faster than Tuesday! I ended up doing 1.5 miles as a cool-down this time for 21.5 total.

Friday 2/13 – 45 side lunge skaters – staying low the entire time.

The goal on this move is to stay low and work your quads the entire time. (a right-left lunge = 1 rep) And, I stood in the sunbeam – because it was warm!!!

I did a workout I hadn’t done in awhile – Denise Austin – Get Fit Fast. One thing I really like about Denise Austin’s workouts is she features “real” looking people – people who look like me with hips and not a 6-pack!!!

Saturday 2/14 – 45 dead bugs while on wobble ball with shoulders slightly off ground.

I liked this move but actually felt it much more in my hip flexors than in my core. (right-left drop = 1 rep)

Today was my final run of the week – 5 miles in 39:21 followed by an easy cool down mile.

I’m happy that I met my running goal for the week – 50 miles hard and 4 easy miles to get over the 50 mile mark for the week. The next 2 weeks I’m hoping to get my mileage a little higher and then I will ease up some.

Happy Saturday!! Happy Valentine’s Day!

Kim

Core, Fitness, Hamstrings, Plank, Running

Stability Balls and Running (2/1 – 2/7)

February 7, 2015 Kim 32 Comments

This was a good week of workouts! And, I’m happy that all of my morning workouts were back at 5:00am again!!!

Sunday 2/1 – 45 seated quad lifts with a dumbbell between my feet.

I got in a nice run – 8 miles in 59:21 followed by 2.5 easy miles.

Monday 2/2 – 45 reverse curls with a stability ball under my legs.

ready - just holding the ball in place is HARD!!! — ready – just holding the ball in place is HARD!!!

My workout started with Jillian Michaels Hard Body Level 1. I thought about doing Level 2 also but knew that I would end up just going through the motions. Instead I did Kathy Smiths Tummy Trimmers – Standing Abs.

Tuesday 2/3 – 45 front-back sweep with foot while staying in a semi-squat.

I counted a front-back-front as 1 full rep. And, of course, after my left quad was on fire I had to switch and work my other leg!!!

After my quads were nice and shaky, I hopped on the treadmill for the first part of my run!
11 miles in 87:33 followed by 0.5 miles easy

I had to get off to take Hunter to school. After I got back home I hopped back on the treadmill and ran some more.
6 miles in 47:39 followed by 2.5 easy miles.

A decent running day of 17 good miles and 3 easy!!!

Wednesday 2/4 – 45 stability ball plank front-back rolls. This move is one that I saw in the cool video that Gigi (GiGi Eats Celebrities) showed the other day with her interview at Drench Fitness.

I’m not sure that my form was super because this move was hard!!

You can’t really tell that the ball moved much but trust me – you can feel this move!!!

I did a workout that is sort of fun while still focusing on toning – Skinny Bitch Fitness. Jordan walked through right at the end and saw the name of the DVD – he was not impressed!!!

Thursday 2/5 – 45 hamstring curls using the stability ball. This move came from the same video interview (see Wednesday) that GiGi did.

use your hamstrings to roll the ball toward you

Since I workout at home, I’m always looking for new hamstring moves – this was a great one!!!

I did another run. 11 miles – 82:14 followed by 0.75 easy miles.

Friday 2/6 – 45 full sit-up to toe touch.

I never rested my shoulders on the floor during my reps. The toe touch part was a nice stretch. I don’t do full sit-ups often anymore but I liked this version!

I decided that even though I needed a “rest” day I still wanted to workout some so I did Core Fusion Body Sculpt. This is a great body workout that is mostly body weight (you use light weights in the upper body portion) – it is about working the muscle to exhaustion!!

Saturday 2/7 – 45 soccer kicks.

This move is quick and fun!! Just lift your leg up and touch the inside part of your foot. I counted a right-left as 1 rep.

This was another day of running!!! I tried to push just a little faster than I have been lately.
7 miles – 47:54 followed by an 1 easy mile.

Even though I didn’t take any full rest days this week, I did several workouts that are like a rest while still getting in some activity.

4 days of running with 43 hard miles and 7.25 easy miles to finish the week just over 50 miles!!!

Happy Saturday!

Kim

Butt, Cardio, Core, Fitness, Pull-Ups, Push-Ups, Resistance Bands, Running, Squats, Treadmill, Triceps

Digging Deep for Motivation (1/25 – 1/31)

January 31, 2015 Kim 1 Comment

This week was one of those that I had to dig deep for motivation. Most days I ended up having a good workout once I finally convinced myself to get started!!!

Sunday 1/25 – 45 single leg front and back hops.

Clearly I wobbled around a lot and didn’t always do straight front/back hops but…I did 45 on my right leg and then switched to my left for another set of 45. This move will make your legs burn and get your heart rate up!!!

Monday 1/26 – 45 triceps push-ups on the weight machine bench.

Doing these on the bench made it comparable to having my knees on the ground – the only way I can ever do 45 of this type of push-up!!!

This was a short run day – 5 miles in 40:29 followed by and easy mile.

Tuesday 1/27 – 45 crunches with feet under weight machine bar.

I tend to forget about going back to the original way I learned when doing crunches but this move really does make you work!!

I decided to hop on the treadmill but didn’t know if I wanted to run. I walked 2 miles with a 10% incline. The 3rd mile I lowered the incline and did some weighted arm holds (out to side, straight up…). I finally decided to run for 3 miles (22:00 min) and followed those up with another 1.1 miles of walking. (like I said – digging deep for motivation)

Wednesday 1/28 – 45 standing leg lifts with small ball tucked into leg.

ready (barstool just to help with balance)

Of course, I had to switch sides and do 45 more.

Using the ball really made this a bigger challenge – it forces you to squeeze your glutes/hamstrings when you lift your leg.

I did Turbo Jam – Turbo Sculpt which is a nice mix of toning with some cardio.

Then I decided to run – 8 miles (59:59) followed by 1.25 easy miles.

Thursday 1/29 – 45 second hang from pull-up bar and then 45 jumping pull-up holds. (Hunter did the pictures for me later since by the time someone was here to help with pictures I was far to sore to attempt another rep!!!)

I’m not gonna lie – 2 days later my entire upper torso area HURTS!!!!

I did a workout that I don’t think I’ve ever done before – TaeBo T3 (Total Transformation Training). I just did 2 parts of this – Ignition & Acceleration – for about 45 minutes of work. I will definitely do more of these workouts!!!

Friday 1/30 – 45 straight leg bridges with feet on a stability ball.

Another day of running – 8 miles (63:36) followed by 1.35 miles easy.

Saturday 1/31 – 45 single leg squats on wobble ball.

That side wasn’t horrible but then I had to switch to my right leg. Single leg squats are one of the moves that still hurt my leg.

down (pretty shaky - hands were flailing!) — down (pretty shaky – hands were flailing!)

Single leg squats are always a challenge but doing them on a wobble ball really makes them difficult!!

I did another Turbo Jam DVD – 3T (Totally Tubular Turbo) – this workout uses a resistance band to get some great strength work!!!

I’m hoping that next week is the week I can get back to my normal early morning workouts – that should help my overall motivation!!!

Happy Saturday!

Kim

Back, Calves, Core, Fitness, Plank, Recovery, Running, Shoulders, Squats, Treadmill

Heavy Running Week (1/18 – 1/24)

January 24, 2015 Kim 31 Comments

This week I more than doubled my total miles for the month – a mega long run will do that I guess!!

Sunday 1/18 – 45 arm lifts (elbows bent) to side while in elbow plank.

Return to plank –

I counted a right and left lift as one rep – this was HARD!!!

Monday 1/19 – 45 shoulder work – extend arms straight up in front – open them to the sides – lower – repeat. I only used 5 pound DB because my shoulders are weak!!!

Slowly lower the weights back down to complete the move.

This was a running day – 6 miles (47:10) + 2.1 easy miles. I wanted to see how much sweating would burn my face – it wasn’t too bad!!

Tuesday 1/20 – 45 plie – jump to squat – jump back to plie – stay low the entire time.

From plie, jump to get into a squat (point toes forward) –

Obviously I kept the squat fairly wide!!! From the squat – jump back to a plie position. Since you stay low the entire time, your legs will definitely start to feel the burn!!

I did a DVD that I hadn’t done in awhile – Jari Love’s Get Extremely Ripped 1000 Hardcore. This was about 70-75 minutes of hard work. I liked the mix of cardio and weights. Because Jari Love uses high reps for all moves, my heart rate stayed high the entire time!!!

Wednesday 1/21 – 45 miles of running!!!

This took 6 hours, 35 minutes, 18 seconds!! Normally I do this on my actual birthday but this year I figured as long as I did it while I was 45 it would count!

Thursday 1/22 – 45 single leg calf raises.

I thought this would be a nice stretch after Wednesday’s run. Ummm….it was hard to do 45!!! And, of course, I had to switch legs.

Friday 1/23 – 45 heel taps while in a prone position.

lift legs and squeeze (nice photo bomb – Jordan!!)

This is a great move for your lower back since you are working to keep your legs up the entire time!!!

Saturday 1/24 – 45 shin strengtheners.

lay on back - legs up - point toes — lay on back – legs up – point toes

I used to do this move a lot more to help prevent shin splints. You can also turn your toes out to the sides or in. Another option is to vary the speed that you use for this move.

I decided to do an easy workout to try and workout the residual soreness in my quads from the long run so I did – Fat Burning Pilates. I think that is was a good way to get a little movement today!!!

Happy Saturday!!

Kim